Simplifying Fat Loss

You may have noticed that I did not offer any New Years specials this year.

Years past I have typically promoted my camps a bit more. I honestly prefer spending more time mastering my craft, rather than learning how to do Instagram and Facebook marketing. I’m sure that I'm in the minority, but at this point in my career, it’s just not the game that I want to play.

With more and more overwhelm these days, I feel that my job as a coach is changing. It used to be that I would have a client follow an exercise program and refine their diet to a more healthy one...and the results would come. These days I see more clients almost at their breaking points. Job demands, always being available via text/phone/etc, traffic, news and social media 24/7, and on and on.

Many are coming to realize that this pace is not sustainable, nor is it healthy.

In 2019 my goal is to reduce the distractions and nonsense in my world. I'll be sharing tips and suggestions along the way. You are welcome to join me.

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For my Boot Camp and personal training clients, there are basically 3 areas that I want you to pay attention to:

Exercise

Sleep

Nutrition

To move forward towards your goals you need some way to measure your progress.

My own system tends to be very simple.

It's very rare that I measure my calories. I'm used to what portion sizes are appropriate for me, and I have a daily goal of eating 2 servings of fruit and 3 servings of vegetables. (If you need an idea of which portion sizes are appropriate for your goals, I encourage you to check out this infographic from Precision Nutrition.)

For tracking sleep, once again there are many options. You can use an app, or you can use a device like a FitBit or an Oura Ring. I've used apps from time to time, but my general habit is to just get to bed early enough (8:50 PM), so I get 8 hours of sleep on most nights. Do what works best for you, but the main thing is to create your lifestyle that makes getting enough quality sleep a habit.

Lastly, exercise. You can Google to see if there is an app you like. My own approach is to just keep a Google document. It simply shows what I did, weights used, and some quick notes like how I felt (strong, tired, etc) It's fast for me as I can pull it up on my phone, and add and edit it as I train.

Note, there is a break here between dates as I was running for awhile.

Keep it simple, and find what works best for you. The important part is making progress towards your goals, and not spending a lot of time fussing with tracking apps and complexity.

I was watching an interview the other day (link here) where a well know university Ph.D. professor and scientist, Dominic D’Agostino was discussing his results with the Keto diet and it's affects on Alzheimer's and the reduction of seizures. Most of this interview was heavy on the science of the brain and dove deep into the micro...but...

The host asked him, "what is the ideal protocol for longevity?" And to my surprise, the scientist answered, "probably work on relationships, and your support network. Decrease your stress, allow yourself more downtime...surround yourself with people who are supporting you...nutrition, exercise, getting outdoors."

It was a reminder to me to focus on the basics. To put the work in. It's not the latest diet, or new exercise that will bring lasting and important changes, it's focusing on the basics.

Don't be fooled by slick marketing and bikini-clad models on Instagram.

If you're ready to put in the work, join me in November, for our next Boot Camp.

I've been training with you for about 1.5 months now. And I think I'm making progress: I feel like I'm getting stronger, can even feel some muscle development. I feel that I get less sore now as compared to when I started out. I'm trying to mostly eat home cooked meals (with the occasional falling off the wagon) and keep an eye out on portion size. I mostly replaced white rice, bread, and pasta with other things (farro, bulgur, quinoa) and try to eat a lot of veggies and simply cooked chicken and fish. But I am wondering if you could give me some advice on how to tackle my midsection, which I hear is, in general, a difficult part to trim. Any specific guidance that I should follow to make maximum progress there? I plan to do 2 workouts with you per week, although the next 2 weeks have room for 3 workouts as I won't be traveling. Are there any workouts you recommend I add? Or perhaps a spinning class for some extra cardio? Any specific guidance on eating?”

“Good questions.

Reducing the midsection brings up many paths. Two things to consider are, how fast do you want to reduce that area and how much time are you committed to it? (Sleep and recovery too!)

To get the weight off the fastest, your calories and macros would need to be set, and your daily intake would have to be adhered to very closely. Some people like to use an app such as My Fitness Pal, and track each thing they eat and drink. Yes, the weight will most likely come off quickly, but is the tracking worth it to you? Only you can decide.

A simple and usually effective path is that of just eating protein and vegetables. Notice, this means no bread, no sweets, no ice cream, no sugar, it literally means proteins and vegetables, period.

When you say that your diet has "mostly" or you occasionally "fall off the wagon" this will alter your progress. But once again, you'll have to make the decision...do you want to enjoy "treats" now and then, or do you want to the midsection area tightened up faster? There is no right or wrong, it depends on you. If the progress is slower than you'd like, know that you'll have to sacrifice more often.

I feel that this is the best use of one's time. A short, intense, all-out workout that can be done at home, gets the job done. Longer duration classes may be "fun", but I prefer quick and effective.

(ask me in class for examples if you like)

My second choice is a program called "Simple and Sinister". I know, intimidating title (marketing), but like the Tabata protocol, this is about getting the most calorie bang for your buck...and once again this can be done at home. No traveling, no driving...just knocking out the workout.

This workout includes "get-ups" which will need some instruction, but the kettlebell swings can be done alone. The workout usually consists of either 5 or 10 sets of 10 swings - done with full concentration and with a challenging weight.

It’s now 11:35 in the morning, and I am going through my daily process.

Before noon I try to send out a copy of the workout we did along with notes and things we may have discussed in class to those who missed. I also check in to see why clients missed…it’s part of the accountability that I provide.

These classes are more like personal training.

Clients are expected to show up on time, and on their planned workout days.

Of course clients may be traveling, and sometimes out sick, but I still check in.

Is it detailed and well thought out, or do you just kinda do things whenever you feel like it?

I'm going to share with you my personal plan, and some suggestions on how to build your own plan.

I've learned through trial and error what works best for me. As I've aged, my training is still strong and the weights lifted are the same or better, but my recovery time has increased. I usually lift heavy weights, with low reps, and low sets only 3 days a week...usually Monday, Wednesday, and Friday.

On my off days, I usually do a little Tabata style cardio, and maybe some ab work.

That's it. Week after week.

For your plan, I'm going to assume that your goal is fat loss. For those who have a specific goal, like run a half marathon, or climb Mt. Kilimanjaro...you will need more specific programming.

First, look at the upcoming month. Will you be traveling? How about upcoming stresses at work? Family obligations, parties, anniversaries? How about any social events, concerts, games?

Put these into your calendar, and realize that these events may derail you. Plan if you'll need to bring equipment while on the road, or have routines that you can do with bodyweight only.

My suggestion is to get in at least 3 strength training sessions per week. In my opinion, these provide the biggest bang for your buck. You'll build muscle which will burn calories during exercise, as well as when you are not exercising. Remember that resistance training should take priority over cardio.

If you can fit in cardio on other days, then mix it up. One day try high-intensity interval training (like alternating sprinting and walking for 7-10 minutes), or maybe a long bike ride or hike with your family or friends on the weekend.

If you need to, mark your calendar with your planned workouts. Most importantly, execute and stick to your plan.

I’m always looking for ways to give you the best training experience possible.

Starting today, if you are a full time client, and miss your class, I’m going to send out (via email) the workout that we did, and also what we discussed in class. I sometimes share helpful books, articles, etc. with clients, but don’t always share with the entire class. I will add these in a “notes” section.

Please let me know if you find this helpful.

P.S. Don’t forget, if you miss your regular class - email me why you missed. I want to know. Did you sleep in, traveling, injury, etc.? I can work with you if I know what’s going on.

We all seem to be looking for something to help us feel better and perform our best, and as a species, we seem to have a limitless credulity for new ways to do so.

Diets, and the way our bodies deal the food and nutrients they give it are intensely personal and individual. I think part of why we see so many fads and swings in the popular literature about diet is that we forget this fact, and look for one way of eating that works for everyone in the world. And there simply isn’t one.

The only way to know for sure is to have your blood work done with a sports medicine doc, or at a sports specific place such as InsideTracker.

I had my own blood work many years ago from a sports med doc who worked with a lot of MMA fighters. He wrote up the instructions for the blood draw, and the results were sent to him. Then we looked over the results over a phone consultation. It was very eye-opening. I remember him saying that just taking supplements without the results from a blood test was "just guessing, and a way to have expensive urine."

So what do you do if you can't afford or don't want to have your blood drawn?

From Mark McClusky again... “Bill Wagner and his team at Sparta Performance Science in California I’ve seen this with their athletes. Rather than giving them a laundry list of dietary guidelines, they boil down their advice for pro athletes to just two things:

Make sure that you eat 1 g of protein daily for every pound of body weight to support muscle growth, and eat at least eight fist-sized servings of vegetables a day. “You need to get rid of all other advice to make sure you do the most important things,” says Wagner. 

How would you rate your effort towards exercise, etc. 1 being no effort, and 10 being spot on with your training, eating, and recovery?

Getting results comes from consistent effort. Not intentions, not good plans...but showing up day in and day out, and putting in your best effort.

Just like this morning, a certain boot camper, "CN", pushed and pushed until she was red in the face and dripping with sweat. I completely admire this type of work. (I know others put in the hard work, this is just the most recent example.)

So, having said that...where do you stand?

Do you need to refine your habits?Are you choosing to do things that are bringing you closer to better health and fat loss?

Live each day deliberately.

I can help with online coaching via Skype, personal training, and Boot Camp classes.

" Do you have suggestions for meal planning to align with bootcamp? What are your recommendations for healthy eating besides fruit and veg?"

And my response...

Meal planning...so many options.

If you have a specific goal to lose a certain amount of weight in a short period of time, then more specific numbers need to be implemented. Meaning a certain number of calories, certain grams or protein, etc..

Ikigai is a Japanese term that for me loosely translates to "what I do to make a difference in the lives of others, or what I value in living"

These days when I train and coach clients it's not about a quick fix, or superficial gains. Training and dieting to unhealthy extremes to produce those type of results have no part in my plan. I just read on social media yesterday of a male fitness model who spends 2 hours a day boxing, and another 2 hours working out. (I'm assuming that he spends at least another hour posing for and posting pictures of himself on social media.)

In contrast, I'd rather share lifelong techniques and disciplines that will pay off over a lifetime.

If you are looking for a loud/Chucky Cheese like gym experience, then we won't be a good fit.

If you are committed to digging deep and want to learn how to create more discipline and learn what it really takes to see long lasting results, then I encourage you to contact me.